150630

Caitlin's First Cheat Meal!

Pre-Wod:
Dynamic Group Warm-Up

Workout of the day for Tuesday, June 30th, 2015:

A.
5 rounds of the following 4 stations, 45 seconds per station:
1: Strict HSPU (Handstand Push-Up)*
2: Hollow Rocks (12, 18, 24, 36, 48, or 60 Reps)
3: Strict C2B (Chest-2-Bar)*
4: Arch Rocks (12, 18, 24, 36, 48, or 60 Reps)

*RX+ (For athletes who can perform 6 or more consecutive reps of HSPU or C2B)
Hit one consecutive set, keep reps the same for all 5 sets. Each week try to increase this by 1 rep per round.

RX :
AMRAP in 45 Seconds

Scaled:
• HSPU: AMRAP Strict Seated Press @ 70% of your 1RM Press.
• C2B: Max Chin-Up Hold + 5 Second Eccentric.

B.
In Teams of 2 complete:
10 Calorie Row
15 Push-Press @ 50% 1RM
10 Calorie Row
15 Push-Press @ 65% 1RM
10 Calorie Row
15 Push-Press @ 80%1RM
10 Calorie Row
15 Push-Press @ 65%1RM
10 Calorie Row
15 Push-Press @ 50%1RM

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150629

Josh Clean Extension

Pre-Wod:
5 Minute AMRAP:
200M Run
5 Strict C2B
10 WallBall

1 Round:
Side-butt
10 Good Morning
15 GHD Sit-Up

3 Rounds:
5 Back Squat, Build to 55-60% of 1 RM

Workout of the day for Monday, June 29th, 2015:

A.
2 Rounds, Back Squat:
75% x 5
85% x 3
95% x 1+

Complete a set of Back Squats every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with. The goal on the plus set is 6-9 reps. If you can easily get 9 reps, increase your 1RM and recalculate your percentages. If you cannot get 5-6 reps, lower your 1RM and recalculate your percentages.

B.
10 Min AMRAP:
5 Front Squat @ 60% 1RM
10 V-Ups
15 Box Jump

“After Party”
Good Morning 3×8 (increase load over 8 rounds)
Weighted Plank x 2 Minute
30 GHD Sit-UP

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150427

Kenny & Austin, Partner Burpees at Bring Color Back

Workout of the day for Saturday, June 27th 2015:

4 Rounds:
1 Min WallBall
1 Min SDHP
1 Min Pistols
1 Min KB Swing

Then, 4 minutes to*:
Row 500M, Or 400M Run

*Rest Remaining time before starting the next round.

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150626

Clay Mortal Combat

Pre-Wod:
Dynamic Group Warm-Up

Workout of the day for Friday, June 26th, 2015:

A.
Granite Games Qualifier Workout 2:

30 Double-Unders
15 Chest-to-Bar Pull-Ups
30 Double Unders
15 Toes-to-Bar

B.
In teams of 4, 2 people working at a time:
120 SandBag Shoulder-To-Overhead Big/Little
240 Jumping Lunges
320 See The Light Sit-Ups 25/15-lb

“After Party”
Weighted Pull-Up Week 2
Weighted Pull-up
3-3-3-3-3-3

Max Set Strict Pull-Ups

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150625

CrossFit Roseville Foundations June 2015

Pre-Wod:
Dynamic Warm-Up

3 Rounds:
2 Turkish Get-Up, increase weight each round (Kbs, DBs, or Barbell)

Workout of the day for Thursday, June 25th, 2015:

12 Min EMOM:
Clean + Hang Clean + Jerk

15 Min AMRAP:
400M MedBall Run
30 Push-Up
20 Goblet Squat 53/35-lb

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150624

Pre-Wod:
10 Min AMRAP:

2 Inch-Worm-Up-Dawg

4 Lateral Lunge with KB

6 Alt. Pistols

8 Single Leg Deadlift 45/35-lb Bar

1 Round: Side-Butt

3 Rounds:
5 Good Morning, increase load each round

Workout of the day for Wednesday, June 24th, 2015:

Every 4 Minutes for 7 Rounds (28 Min total) Complete:
5 Deadlift @ 60-70% 1RM
250M Row, Or 260M Run
5 Tire Flips, or 5 Power Clean @ 65-75% 1RM

Stay consistent over all 7 rounds. Today’s score is the time of the Slowest Round completed.

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150623

Pre-Wod:
3 Rounds (8 min cap):
5 Pull-Up
10 Push-Up
15 Air Squat
200m Row (or 50 dubz)
30 Second Pigeon, each side

Workout of the day for Tuesday, June 23rd, 2015:
A.
8 Min EMOM:
High Hang Power Snatch + Snatch Balance + Overhead Squat

B.
In Teams of 2 Complete: (21 Min Cap)*
30 HSPU
30 Burpee
30 Front Squat 155/105-lb
30 Pull-Ups
30 OHS 135/95-lb
30 Toes-2-Bar
30 Power Clean 155/105-lb
30 Burpee
30 Chest-2-Bar
30 Dips

*1 Partner working at a time.

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150622

Tali, Kenny, Allison, Austin post Bring Color Back Competition

Pre-Wod:
5 Minute AMRAP:
200M Run
5 Strict C2B
10 WallBall
15 KB Swing

1 Round:
Side-butt
10 Good Morning
15 GHD Sit-Up

3 Rounds:
5 Back Squat, Build to 55-60% of 1 RM

Workout of the day for Monday, June 22nd, 2015:

A.
2 Rounds of Back Squat:
80% x 3
85% x 3
90% x 3+

Complete a set of 3 Backsquats every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with.

B.
8 Min AMRAP:
5 Bar Muscle-Up (Sub 5 Jumping Muscle-Ups)
10 Box Jump 24/20
15 Yard handstand Walk

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150520

**Cheer on Kenny & Austin, & Tali & Allison at the CrossFit Anywhere Bring Color Back competition today from 9am-3pm!

***Later, come to the house warming party at Kenny & Tali’s House!

Workout of the day for Saturday, June 20th, 2015:

In Teams of 3:
12 Minutes to Build to a Heavy Power Snatch*
*Score is the accumulative weight of all 3 team members.

Rest 5 Min

In Teams of 3:
150 Dumbell Snatch (heavy)
9x200M Run Relay
75 Dumbell Snatch
6x200M Run Relay
50 Dumbell Snatch
3x200M Run Relay

Scaled:
100 Dumbell Snatch
6x200M Run Relay
75 Dumbell Snatch
3x200M Run Relay

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150519

CrossFit Roseville Deadlift

Pre-Wod:
Dynamic Group Warm-Up
Sqt. Routine 2.0

Skill:
Squat Cleans

Workout of the day for Friday, June 19th, 2015:
A.
Granite Games Qualifier Workout #1

10 Minute AMRAP:
5 Hang Squat Cleans (155/105)
7 Bar Facing Burpees

B.
Weighted Pullup
5-5-5-5-5

C.
Max Set Strict Pull-Ups

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